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This 8-12 week program is designed to build strength utilizing progressive overload with a classic push/pull/leg split. This structured program can be used for a 3x per week split to hit every body part once, or 6x per week to hit every body part twice depending on your schedule. It includes detailed progression, periodization, exercise variation, and recovery strategies to optimize gains. It incorporates core work into each workout. There is also a suggested warmup and cool down. The fillable PDF format makes tracking your weights and reps easy. No guessing…what weight did I use last time?
Partial look at Day 1
Push (Chest, Shoulders, Triceps): Targets major pushing muscles, ensuring a comprehensive and effective workout.
Barbell Bench Press 4 sets of 6-8 reps
Dumbbell Shoulder Press 3 sets of 8-10 reps
Incline Dumbbell Press 3 sets of 8-10 reps
Cable Lateral Delt Raises 3 sets of 12-15 reps
This 8-12 week program is designed to build strength utilizing progressive overload with a classic push/pull/leg split. This structured program can be used for a 3x per week split to hit every body part once, or 6x per week to hit every body part twice depending on your schedule. It includes detailed progression, periodization, exercise variation, and recovery strategies to optimize gains. It incorporates core work into each workout. There is also a suggested warmup and cool down. The fillable PDF format makes tracking your weights and reps easy. No guessing…what weight did I use last time?
Partial look at Day 1
Push (Chest, Shoulders, Triceps): Targets major pushing muscles, ensuring a comprehensive and effective workout.
Barbell Bench Press 4 sets of 6-8 reps
Dumbbell Shoulder Press 3 sets of 8-10 reps
Incline Dumbbell Press 3 sets of 8-10 reps
Cable Lateral Delt Raises 3 sets of 12-15 reps